Change Wired
1,639 episodes — Page 16 of 33
🍽7 habits of highly-effective eaters. How Ana and 100+ of my clients stopped overeating.
TUNE IN TO LEARN:Foundational habits to work on if you want to become a natural moderate eater;Habits to work on if you want to stop binge eating and drinking on the weekends;My BIGGEST WHY to work on my eating habits.FREE NUTRITION STRATEGY CALL with ANGELAProduced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
🍕How I stopped late night eating and why you keep doing it even though you want to stop.
TUNE IN TO LEARN:How I used to eat late at night and how I stopped doing it;What one decision/habit helped me and many of my clients since then to stop late-night eating 100%;Why we order pizza, eat junk food and make the stupidest Amazon purchases late at night. Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
Healthy Made Umami: my secret sauce to make boring healthy ingredients taste like a 5-star restaurant dinner. No extra cooking skills required!
TUNE IN TO LEARN:I share 3 ingredients that I add to absolutely all of my meals to add out-of-this-world deliciousness that people keep complimenting me on!One extra hack to make your cooking taste like cuisines from around the world without any additional work!VOTE FOR ME and SHARE! - https://mshealthandfitness.com/2021/angela-shuLet's spread the health together!Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
🥐Hit your protein target for breakfast to feel less hungry the whole day and do your best work! My top tips. Yogurt and oatmeal aren't good enough.
TUNE IN TO LEARN:Why it's important to hit your protein target for breakfast - whenever that breakfast happens;What's enough protein per meal - women, men;How to protein-enrich your yogurt and oatmeal;Protein amount in common animal and plant-based foods.VOTE FOR ME and SHARE! - https://mshealthandfitness.com/2021/angela-shuLet's spread the health together!Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
🥩Steak or Chicken Livers? Super-duper nutrient-dense protein - health amplifier. Not all protein created equal!
TUNE IN TO LEARN:All the nutrients in chicken liver and beef - a side-by-side comparison, macros and micros;Variety of protein-rich foods for health;What liver is good for;Chicken or Other liver? Is there a difference?How I cook and eat chicken liver.VOTE FOR ME and SHARE! - https://mshealthandfitness.com/2021/angela-shuLet's spread the health together!Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
🍏Whole Foods First - science says. Not keto, vegan or paleo. Bread and breakfast cereals? Also junk food.
TUNE IN TO LEARN:Best eating patterns and best foods for our health - scientists finally agree on one thing;Ultra-processed foods - main villains, killers and causes of weight gain;How eating processed foods make you gain weight and switching to whole foods make you lose weight.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
🌄Hiking this weekend? What nutritionist packed for a 25k hike to recover and feel amazing the next day. Athletic performance: don't overdo fasting.
TUNE IN TO LEARN:How I made myself feel miserable on a 15k hike doing fasting;How amazing I felt on a 25k hike with a meal planned and packed;What exactly I packed for meals for the hike;My homemade Hiking electrolyte drink;Athletic performance and fasting - not the best idea;How intermittent fasting can make you fatter.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
Most nutrient-dense food groups and how a nutritionist eats them daily and weekly: for long-term focused people. Longevity, health, looks and performance.
TUNE IN TO LEARN:Simple foods richest in essential nutrients to support human health, from fiber to Omega 3s, essential vitamins and minerals;How I recommend eating these foods in a simple way;What's definitely out of my shopping cart.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
💧Always thirsty? Hydration 101: sodium-potassium balance. How not end up dehydrated drinking all the water.
TUNE IN TO LEARN:Why you can retain more water and feel bloated doing all the right things;How much sodium and potassium you need;Best foods and eating patterns to eat enough potassium;SODIUM SPECIAL: athletes, into fasting, saunas, clean eating - doing all that can make you salt "deficient" - here's how I add more salt to make sure I'm well hydrated and my brain and body perform at a high level.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
💪 Into muscles? Here are a few less-known biohacks that according to neuroscience research help you to maximize your results. From cold and hot to in-between sets flexing.
TUNE IN TO LEARN:Intra-workout and basic muscle-building nutrition;Using hot and cold water to maximize muscle growth;Training add-ons to build muscle-brain connections to max out gains.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
Burn Fat Build Muscle for Plant-Based Women in their 40s. Common mistakes and solutions.
TUNE IN TO LEARN:How to get from good to the best shape of your life;Common mistakes trying to change body composition for life;What to do when it's not working.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
RESULTS: Identity - Habits - Consistency. 2 questions to ask yourself to stop yo-yo habits and finally stick with it.
TUNE IN TO LEARN:Why am I not struggling with healthy habits anymore? Why I never feel like eating pizza? Why it's so easy for me to prioritize sleep? And how can you too easily make better-for-you choices consistently?Listen and you'll get the answers! Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
🥶How to use cold showers for fat loss, neuroscience. Shiver more!
TUNE IN TO LEARN:How to use cold water to activate brown fat, to increase our metabolism, and burn more calories every day. Most of us, fans of cold, are doing it wrong! Newbie advantage!Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
🔥Becoming a calorie-burning machine: burn 800-2500 calories more using neuroscience!
TUNE IN TO LEARN:How this kind of non-exercise movement helps you to burn 800-2500 calories more per day leaving fat no chances to survive!Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
📝Results Made Effortless: how to plan better to stop failing at healthy eating and exercise habits
TUNE IN TO LEARN:How I plan my meals and workouts to never miss a workout and always eat what I plan to eat. Then results are effortless.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
🥐A better breakfast for all the sitting jobs - hunger-free, mentally sharp and fit for life. Toasts with orange juice or bagel with coffee are a total disaster!
TUNE IN TO LEARN:How my friend Charlie who's in IT discovered a breakfast that keeps him hunger-free ready-to-work and fit-for-life! And other nutritionally smart breakfasts I recommend.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
🤯Burnout Prevention and Overwhelm Management: what to do when you feel like you have no gas in the tank and no time to take a deep breath.
TUNE IN TO LEARN:Tools to keep going without burnout and feeling like you have too much on your plate.People who achieve more and keep going learned how to manage their life better, not how to work more and sleep less.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
Healthy Habits: this week make it EASY for yourself to succeed. Here's what I do as a coach.
TUNE IN TO LEARN:Changing ourselves and our habits isn't about willpower or struggle. It's about being in a collaboration with ourselves and setting ourselves for success.Set yourself up for success this week - stop fighting yourself. You'll be surprised how much you can do.Here's what I do to make sure my healthy habits never fail me when I need them the most.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
How I ate all healthy food and gained weight. Sneaky healthy calories and choosing the right kind of yogurt to troubleshoot.
TUNE IN TO LEARN:How I never could lose body fat eating all the healthy food and what I started eating to fix it.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
How I failed at fat loss exercising MORE. When more isn't better and 3 tools to fix your workouts for fat loss.
TUNE IN TO LEARN:Once upon a time, I wanted to get stronger and leaner. I did get stronger but I also got objectively fatter.🤷🏼♀️Here's what I learned not to do since then.3 MUST-DO when working out for fat loss.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
🔥🎯Foods for Motivation! Eat MORE Dopamine for breakfast🍳! Plant-based beware!
TUNE IN TO LEARN:What is Motivation? Where and how is it made?How you can use foods, sleep and music to make more Dopamine - key ingredient of neurochemical cocktail 🍸 we call MOTIVATION.Get after it!Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
Groth Hormone Optimized - leaner, fitter, stronger, younger: when to eat, intermittent fasting, saunas, sugary foods and sleep, training adn warm-ups.
TUNE IN TO LEARN:Growth hormone boosts:✔️Athletic exercise performance - go harder for longer;✔️Protein production - making muscle;✔️Fat burning - staying leaner.Learn about how you can use intermittent fasting, sleep, warm-ups, hot showers and saunas, avoiding specific foods and eating at certain times to optimize growth hormone production.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
NEW NORMAL for your NUTRITION HABITS to pull 3 levers of eating, when-what-how-much to eat, to keep the results of better health and fitness for life!
TUNE IN TO LEARN:3 levers of nutrition to pull to prevent and reverse: obesity, diabetes, heart disease and all kinds of cancers;A successful way to pull these levers in a simple and flexible way to fit into your life;My 5 simple rules to pull these 3 levers consistently to stay in the best shape of my life consistently.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
🥴Binge watched, ate and drank this weekend? It's like some demon takes over each Friday night till Monday morning? Here's why it happens and how to fix it. Type A overachievers' mistake.
TUNE IN TO LEARN:What causes these all-out-forgot-all-about-my-health-goals weekends?And most importantly how do we prevent them?Especially for type A overachievers who want to do it all.This is how I stopped overeating and binge-watching Netflix without any willpower.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
❓❓❓3-question method to build iron consistency. Stop watching the scales or your bank account - get obsessed with consistency and results will take care of themselves.
TUNE IN TO LEARN:Anyone can be on a diet, maintain a fitness routine or work on the business for a day, for a week, or even a month. But usually, for results we are seeking we need to maintain consistency for much longer so how do we do this? How do we maintain consistency for months and years? Here's a non-negotiable system to build consistency in any area. People who succeed use it whether on purpose or accidentally and people who fail don't. AND we use it in some areas where we are successful but not in other areas where we fail to get the results we want.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
Hunger-Killing Amino Acid. Eat this if you are ALWAYS HUNGRY. Especially when plant-based.
TUNE IN TO LEARN:Our gut is searching for this amino acid in our food to send an "I'm full. Stop eating" signal to our brain 🧠. And the more we get - the less hungry we are.Our intestinal cells and immune cells are using it as energy - so this is VERY important for gut health, immune health and especially important for leaky gut and food sensitivities.Plant-based eaters, as always - know where you can get enough of it to stop being always hungry.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
Hunger-Free by Science. Walnut: a special nut! How walnuts trigger our satiety and keep us fit and useful.
TUNE IN TO LEARN:Why walnuts are special and how they work to reduce hunger;How much and when we need to eat them for the best effect.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
My lean kitchen makeover routine that made healthy and lean eating habits a no-brainer - or how I stopped overeating for good.
TUNE IN TO LEARN:I'll walk you through my kitchen and explain why I have certain foods and not others;Why I don't have any cashews but have plenty of walnuts and almonds;Why I never buy stevia-sweetened chocolate and keto cookies anymore;And how moving to a new country would improve my diet instantly. And ultimately how you can change eating habits to support your goals SO MUCH EASIER!Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
🔥Advanced Fat Loss Science: 2 Nutrients Essential for Fat Loss. Are you getting them?
TUNE IN TO LEARN:What?! There's a fat-burning vitamin? Yes! And you aren't getting enough of it on your fat loss diet doing all this exercise. Add it to lose fat faster!Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
💪🏻Muscle-Building Minerals: skip these and you will build no muscle. It's not just the protein.
TUNE IN TO LEARN:Two essential minerals that are required to build muscle and maintain a lean body. Especially in a calorie deficit when trying to lose fat.Foods, supplements.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
The most important practice of a normal eater that I've become after years or good/bad food labeling and overeating for emotional balance.
TUNE IN TO LEARN:You can summarize this practice in 3 words.You can do this practice the next meal.This practice will transform your relationship with food, emotions, and your body.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
HABITS: 4-step process to install good habits. Triggers, friction, rewards and repetition. Willpower and Motivation are LITERALLY for losers.
TUNE IN TO LEARN:Science-backed method of building and breaking habits. "Good Habits, Bad Habits: The Science of Making Positive Changes That Stick" by Wendy WoodProduced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
🏆Making Good Habits Stick Faster. REWARDS. We've been doing it all wrong!
TUNE IN TO LEARN:Using rewards to wire good habits we want to have, like eating or sleeping better, exercising regularly - the science way, not a massage or a new piece of clothing for a week of meal planning or working out."Good Habits, Bad Habits: The Science of Making Positive Changes That Stick" by Wendy WoodProduced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
💡Motivation and Willpower aren't what people with great habits have! Instead they are VERY GOOD AT THIS.
TUNE IN TO LEARN:How people stick with healthy eating, exercise, sleep routines and habits. New science of behavior and habits formation. Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
My Top 5 Food Habits for more energy and less decisions. Lean Performance Nutrition on Autopilot! Think less - Eat better!
TUNE IN TO LEARN:How I automated my eating habits to spend less time making food decisions, cooking, prepping, cleaning - to have max energy from my foods and optimal nutrition to maintain a lean body and a high-performing brain!Learn the Basics - Simplify - Automate!Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
🍫How I learned to eat just one piece of chocolate and how it changed my life.
TUNE IN TO LEARN:"How we do anything is how we do everything"In this podcast episode, you'll hear how by changing how I eat - I changed my work, my relationships and continue changing my life.You'll also hear about a 100-pound transformation of my long-term client for whom it all changed when he learned how to eat just one fry...🍟Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
Lean Habits: measuring calorie-dense foods. Clean eating but not seeing progress?
TUNE IN TO LEARN:Where a lot of my clients coming to me with "resistant fat loss" make major mistakes!Where can you find an easy 600-cal deficit without changing your meals? Here's your answer!Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
Your 🌟Golden Behaviors🌟: long-term change and health results without willpower. Making the change EASY.
How do we make Health 360, doing all the healthy habits EASY? Is it possible? Where do we start? WHAT DO WE DO DIFFERENTLY?There's a hard way (based on willpower and other people's shoulds), and there's an easy way (based on your life, environment, personality and goals).Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
3 Simple Meal Adjustments to Move the Weight Loss Needle Forward. Do the simple stuff first!
TUNE IN TO LEARN:What I do when I need to lose 2-5 pounds for a photoshoot or lean summer;What I recommend my clients to do before counting a single calorie, carbs or hours of fasting.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
3X3 Daily Planning: get back to your focus, attention and getting things done.
TUNE IN TO LEARN:A better planning system.We think sometimes that it's almost impossible to focus in our distracted world full of never-ending notifications. But you'll be surprised how much easier uninterrupted focus gets once you learn how to set priorities for the day, week, the month ahead. Here's something that I found very useful to focus more, and get distracted less, accomplishing what's important to me, not the rest of the world. Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
😴80/20 of Sleep Practices: science-backed foundation that gives you most of the benefits without complicating your life.
TUNE IN TO LEARN:How to sleep better today and every day following a few simple rules and routines backed by the science and experience of many people who want to feel and do their best! Are you one of those people? TUNE IN!Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
Breathing as a Tool: be less anxious, jittery before an important presentation or a date; alert, awake and focused, ready for work without caffeine, smart drugs and energy drinks.
TUNE IN TO LEARN:2 types of breathing that help you to instantly change your state:Alert, awake and focused - ready for work, or an important client call, important presentation, early in the morning or in the afternoon;More chill, relaxed, calm when feeling all over the place, too jittery, anxious or excited.Breathing is one of the most powerful tools to change our mental and physiological state instantly without any substances or long meditation practices.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
How much more you could accomplish if you master your morning routine according to neuroscience and human high-performace habits?
TUNE IN TO LEARN:The summary of morning habits that according to neuroscience help us to be and do our best each morning instead of half-awake "making it through".Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
Second-Order Thinking: practical exercise to think better for long-term results instead of this-second satisfaction.
TUNE IN TO LEARN:If you are like me and most of the people on this planet, you have areas of your life where you aren't getting the results you want - chances are, you are applying first-order thinking there instead of second-order thinking.Let's learn to think better, to apply second-order thinking to as many situations in life as possible to achieve results that we actually want.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
Dark Sides of Keto, Intermittent Fasting and Free-From Diets. There’s a better approach to weight loss, and it’s not the latest diet. My Zoom chat with women body transformation coach Maverick Willett.
We’ll chat about:What’s wrong with keto?Why carbs are essential for health, athletic recovery, wellbeing and long-term weight management;What’s wrong with eating 70-80% of your calories from fat? Which fat exactly?What’s wrong with gluten-free and dairy-free?What’s the danger of intermittent fasting?Why caloric awareness is important in our overabundant food environment. Is there a better way to track calories? Do we need to track calories every day?One key factor of long-term weight loss and sustainable weight management;SIDE NOTE: We are ALL about body positivity! AND there’s nothing wrong with loving yourself and wanting to feel and look better. AND often excess body fat does correlate with metabolic and other diseases that steal the quality of our life!Maverick Willett, BIO and Links:Former Army Ranger and ISSA Certified Fitness Nutritionist, Maverick Willett, and his wife, Sophie Pelletier, Empower Women 30+ to look and feel BETTER than they did in their 20's through Mindset, Nutrition and Fitness.https://www.maverickonlinecoaching.com/https://www.instagram.com/maverickonlinecoaching/The M. A. V. Method Podcast (available where podcasts are)Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
💡Night-light routine of a high performer. Sunset walks, blue light, overhead lights and time of bright lights. And how not to kill your motivation looking at bright light at the wrong time.
TUNE IN TO LEARN:Everything you need to know about light exposure in the modern world to sleep deeper and on time, to wake up fresh, focused and motivated.Light matters, especially the light around bedtime after sunset.Wrong light at the wrong times might be the reason why you never feel motivated to pursue higher goals or to exercise.F.lux - to switch your screens to red light at night.Produced by Angela Shurina,CERTIFIED HEALTH 360 NUTRITION PERFORMANCE COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Text Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
☕Timing of Caffeine: morning coffee delay, the time to stop - get more productive with less coffee, sleep better at night, feel fresh in the morning.
TUNE IN TO LEARN:What time is best for the first cup of coffee;What time is best for the last cup of coffee;How to be less addicted to caffeine;How to manage anxiety and caffeine;How to time coffee for better sleep.Produced by Angela Shurina,CERTIFIED HEALTH AND NUTRITION COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Fit, Lean and Healthy Body and Mind Simplified!best science + routines of high achievers = simple daily action steps for you! SUBSCRIBEText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
☀️How to use morning light, cold showers and sauna to get up early, go to bed on time, to feel awake, alert and focused in the morning and sleepy at night.
TUNE IN TO LEARN:When it's best to go for morning walks to reset our circadian clock;When it's too late to have your morning walk;When to take a cold shower to optimize body temperature for alertness during the day and sleepiness at night;When it's best to do sauna for sleep.Produced by Angela Shurina,CERTIFIED HEALTH AND NUTRITION COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Fit, Lean and Healthy Body and Mind Simplified!best science + routines of high achievers = simple daily action steps for you! SUBSCRIBEText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
Diet for weight loss, Exercise for health. Ancestral diets and lifestyle for modern health and effective weight loss. A chat with Professor Pontzer – “New Research Blows The Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy”
"Diet and Exercise are 2 different tools for 2 different jobs.You can't outrun to earn your doughnut."In our chat you’ll learn about:Why exercise isn’t good for weight loss;What exercise is actually good for;Why being a professional athlete isn’t healthy and how an athlete can minimize some negative effects of intense training;What’s good amount of exercise and movement to shoot for as a modern screen worker;How much do Hadza, modern hunter-gather, usually move;What’s the biggest difference between the diet of a modern city dweller and a Hadza hunter-gatherer;What’s modern hunter-gatherer diet;What ancestral diets actually looked like – vegan, carnivore, high fat, high carb;Do hunter-gathers snack? Do they fast?Weight Loss: we can’t boost and increase our metabolism much (although some things can help); why never-ending calorie restriction leads to resistant weight loss, health and hormonal problems; what’s the best way to lose weight; how to stick with healthy eating; what are some best foods to lose weight and maintain a healthy weight; keto, vegan, potato diet, intermittent fasting, low carb, low fat – are there better diets for weight loss?And so much more!Herman Pontzer, Ph.DBIO:Associate Professor of Evolutionary Anthropology and Research Associate Professor of Global Health at Duke University, investigates how our deep, evolutionary past shapes our lives today. His team conducted the first measurements of daily energy expenditure in traditional hunter-gatherers and in non-human apes, with discoveries that have changed the way we think about diet, exercise, metabolism, and health. Dr. Pontzer is the author of the new book, Burn: New Research Blows The Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy.Herman Pontzer's research and profile at Duke: Scholars and Global Health Institutehttps://www.hadzafund.org/Herman Pontzer on TwitterProduced by Angela Shurina,CERTIFIED HEALTH AND NUTRITION COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Fit, Lean and Healthy Body and Mind Simplified!best science + routines of high achievers = simple daily action steps for you! SUBSCRIBEText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant
Hypothyroid weight gain: Don't rush to medicate. Food solution, the first thing to add to your diet.
TUNE IN TO LEARN:Why your GP doesn't know what the best solution is and what anyone can safely consume to start rebuilding Thyroid health today.Produced by Angela Shurina,CERTIFIED HEALTH 360 AND NUTRITION COACHIG: @1000yearyoungGET MY FREE 10-DAY EMAIL HEALTH COURSE. THE FOUNDATION SERIES. JOIN TEAM LEAN!Fit, Lean and Healthy Body and Mind Simplified!best science + routines of high achievers = simple daily action steps for you! SUBSCRIBEText Me Your Thoughts and IdeasSupport the showBrought to you by Angela Shurina Behavior-First, Executive, Leadership and Optimal Performance Coach 360, Change Leadership & Culture Transformation Consultant